Good things in small packages

If you eat just a few in one sitting, nuts can boost your health and be an important part of a cancer-fighting diet.

Examples of nutritious nuts are:

Almonds. In one ounce (about 1/3 Cup), almonds have about half the recommended daily amount of Vitamin E, a powerful cancer-fighting antioxidant. Almonds also have more fiber than other nuts.

Brazil Nuts. Brazil nuts provide a rich source of selenium, an essential trace mineral that may help prevent prostrate, lung, colorectal, gastric and skin cancer, as well as heart disease. One ounce of Brazil nuts (6-8 nuts), can have more than 500 micrograms (mcg) of selenium, enough to meet the Recommended Dietary Allowance for a week, while other nuts provide about 1 mcg.

Peanuts. Peanuts are high in folate, a B vitamin that lowers blood levels of possible harmful homhcysteine. Low folate levels have been associated with colorectal, lung, esophageal, brain cervical and breast cancers as well as heart disease. An ounce of peanuts contains about 10 percent of the recommended daily intake of folate. Peanuts also contain the antioxidant resveratrol.

Walnuts. Walnuts are high in a type of omega-3 fatty acid called alpha-linolenic acid. Omega-3 fatty acids, prevalent in fatty fish and leafy greens as well, may slow tumor growth and reduce cholesterol, triglycerides and blood pressure. Walnuts also contain more antioxidants than any other nut. They have less Vitamin E than almonds, but make up the difference with a variety of other antioxidant phytochemicals. Walnuts are best stored in the refrigerator or freezer.

Nuts are filling, and snacking on a handful can help stave off hunger for a few hours. For the greatest benefit, eat a variety of nuts several times a week or even daily, but limit portions to one ounce.

Vitamins and minerals contribute to nuts heart-healthy, cancer-fighting properties. Potassium, magnesium and calcium help control blood pressure. The high fiber content of nuts helps lower chlosterol and may protect against diseases like colon cancer.

The center is closed for lunches now on Monday and Friday, and open Tuesday, Wednesday and Thursday.

Bingo: A lot of room. Starts Tuesday at 6 p.m. come check us out. Good food. Please Note: We are smoke free.

Membership Meeting: First Monday of every month. Potluck at 6 p.m. Bring a dish to pass and your own table service. Meeting is at 7 p.m.

Meals Program: All seniors welcome. Free bingo Tuesday and Thursday before our regular well balanced meal. You do not need to call ahead, but it is appreciated.

Cards: Every Wednesday evening at 7 p.m. Bring a snack.

Friendship Supper: Third Wednesday of every month. Potluck at 6 p.m., cards after. Bring a dish to pass and table service.

Foot Lady: Call Baldwin for an appointment, Flair for Hair (231) 745-2622.